Manage insomnia and sleep better
| Health tips: Insomnia | | | Dear Reader, Insomnia is a persistent disorder that can make it hard to fall asleep, hard to stay asleep or both. If you have insomnia, it may take you 30 minutes or more to fall asleep, and you may get less than six hours of sleep most nights of the week. You may awaken feeling unrefreshed, which can lead to daytime sleepiness and take a toll on your ability to function.
Treatment Changing your sleep habits and addressing any underlying causes of insomnia, such as medical conditions or medications, can restore restful sleep for many people. Behavior therapies help you learn new sleep behaviors and ways to improve your sleep. Sleep habits education. Good habits include a regular sleep schedule, relaxing before bed and a comfortable sleep environment. Cognitive behavioral therapy. It helps you control or eliminate negative thoughts and worries that keep you awake. Relaxation techniques. Progressive muscle relaxation, biofeedback and breathing exercises can reduce anxiety at bedtime. Stimulus control. Limit the time you spend awake in bed and associate your bed and bedroom only with sleep and sex. Sleep restriction. Decrease the time you spend in bed, causing partial sleep deprivation, making you more tired. Once your sleep has improved, your time in bed is gradually increased. Remaining passively awake. You try to keep yourself awake rather than try to fall asleep. | Medications Prescription sleeping pills may help you get to sleep. But using them for more than a few weeks is generally not recommended, because of dependence and possible side effects.
Nonprescription sleep medications contain antihistamines that can make you drowsy. But antihistamines may reduce the quality of your sleep, and they can cause side effects, such as daytime sleepiness, dizziness, urinary retention, dry mouth and confusion.
Lifestyle Here are some suggestions to manage insomnia and help you sleep better: Exercise. Exercise daily at least 5 to 6 hours before bedtime. Avoid or limit naps. Naps can make it harder to fall asleep at night. Pay attention to caffeine, alcohol and nicotine. Avoid caffeine after lunchtime, limit alcohol and don’t smoke. Stick to a schedule. Keep your bedtime and wake time consistent. Avoid large meals before bed. A light snack is fine. Don’t read, work or eat in bed. Save your bed for sleep and sex. Make your bedroom comfortable. Create a calming background noise, and keep the room dark and the temperature cool. Hide bedroom clocks. Set your alarm, then hide all clocks so that you don’t worry about what time it is.
Yours in good health,
Sanjeev Nanda, M.D. Medical Editor of Mayo Clinic A to Z Health Guide |
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